WARM-UP
1 Minute Each
Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up
30 Seconds Each
Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold
MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Child’s Pose on Ball: 1 Minute
WORKOUT OF THE DAY
“Green Monster”
4 Rounds For Time (30 Minute Cap):
40/30 Calorie Assault Bike
30 Wallballs (20/14)
20 Toes to Bar
10 Single Arm Devil Press (50/35)
AFTER PARTY
Ring Muscle-Up Stamina
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees
HOME GYM OPTION
4 Rounds For Time:
45 Air Squats
30 AbMat Sit-ups
15 Single Arm Devil’s Press (50/35)
